### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal equipment requirements. All that is needed is a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is designed to be low-impact with no jumping, making it suitable for participants of all fitness levels. Adjustments are straightforward—simply choose a lighter weight if necessary. The class always includes a guided warm-up and cool-down to promote a safe and effective workout.
If you find this class enjoyable, don’t forget to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format:
The workout starts with a guided warm-up aimed at mobility and dynamic movements to ready your body. Following this, you’ll progress into two separate circuits:
– **Circuit 1:** Consists of four exercises, executed for 45 seconds each with 10 seconds allocated for rest/transition time. You’ll perform four sets in total (two sets on the right side, two on the left).
– **Circuit 2:** Comprises five exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets in total.
After the two circuits, there’s a one-minute recovery period. You can pause the video and take extra rest if required. Always pay attention to your body and adjust or stop as necessary.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### Additional Notes:
This lower body strength session is ideal for enhancing strength and stability while remaining low-impact. Remember to take breaks as necessary and modify the intensity according to your fitness level. If you’re interested in additional lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo, Nicole